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BEHAVIOR CHANGE

 lessons from Thin Within

 This is a great self-help formula for behavior modification. It is not simply a fat book.

 If we could think ourselves fat, we could also think ourselves thin. 

 Sign a pledge as a symbol of commitment to yourself.

 Keys to mastery: Eat only when hungry.  Reduce the number of distractions to eat in a calm environment.  Eat only when sitting.  Eat only when relaxed.  Eat only what my body loves.  Pat attention only to my food while eating.  Eat slowly, savoring every bite.  Stop before my body is full.

 Success tools:  Observations and Corrections.  (Record progress with each of the keys....)

 Observations....looking in the mirror, recording what is seen.  Begin a process of communication between your mind and your body....

 Make concrete, measurable goals.  ("I am going to weigh #lbs. by Day 30.")

 Progress, not perfection.  "It took me a long time to figure out that I was my own worst enemy.  Finally I realized that I alone was responsible for the committee in my head that was constantly criticizing me, and that I alone could determine whether my life would be a success or failure."

 Tale a few deep breaths and imagine that you're watching yourself on a television screen.

 Log activity.

 Where did the habit come from?

 Metaphor: turning off the fat machinery.

 Make beliefs explicit. 

 Analyze significant times in life.  (pp79ff)  Fell in love, married, new job, etc.

 Treats for self.

 "Will I love myself more if I eat this?"

 Live in the present.  He cannot be happy and strong until he too lives with nature in the present, above time.  (Emerson)

 Refocus on goals.  Dreams. 

 Hunger graph.  Food log.

 Empowerment.  Belief --> Actions --> Results

 Forgiveness.  Affirmations.  Visualizations.  Daily Acknowledgements.   

 The main focus of thin within is to create a balance among the spiritual, mental, and physical aspects of ourselves....

 I am a thin person; I am a thin person; I am a thin person....

 Four steps to support and help you in your quest for more satisifaction in your life:

 Be responsible.  When you make an agreement with yourself to complete something, do it.  Work as hard for yourself as you do for others.

 Make choices that serve you.  Ask yourself if this is what you really want.  What does your heart want?

 Be unreasonable.  Follow your heart.  Affirm: I deserve to be who and what I really am.

 Get results.  Set goals and achieve them.

 Dream up creative solutions. 


From Shyness: Write yourself a letter now and get into the habit of doing so whenever you feel the need to express some strong sentiments or to clarify some ambiguous reactions.


David Hackworth says AIT spent 5 hours (out of 700) on boobytraps and mines.  But 50% of casualties came from them.  No training films, no simulation.  The careerists didn't care about the soldiers.


from Information Anxiety

 "Just as eating against one's will is injurious to health, so study without a liking for it spoils the memory, and it retains nothing it takes in."  --da Vinci

 Most things are easy to learn but hard to master.

 People remember 90 percent of what they do, 75 percent of what they say, and 10 percent of what they hear.

 A good facilitator tries to organize and make easily available the widest possible range of resources for learning.  -- Carl Rogers

 Education is to learning as tour groups are to adventure.  (cf.  sex education vs sex training)

 "It is impossible for a man to learn what he thinks he already knows."  --Epictetus

 "Who learns by finding out has sevenfold the skill of he who learned by being told."  -- Arthur Guiterman

 ...reading the daily newspaper is the least cost-efficient thing you can do.

 four walls of defense: selective exposure, selective attention, selection perception, selective retention

 Every time you come across a new idea, find a connection.....

 "What you know counts a whole lot less than what you can learn."  -- Donald Kennedy, president of Stanford to class of '86

 

from The Inner Game of Tennis

 by W. Timothy Gallwey

             self 1 = I = teller

            self 2 = myself = doer

 Getting it together mentally in tennis involves the learning of several internal skills:  

  1. learning to program your computer self 2 with images rather than instructing yourself with words
  2. learning to "trust thyself" (self 2) to do what you (self 1) ask of it.  This means letting self 2 hit the ball, and
  3. learning to see "nonjudgmentally" -- that is, to see what is happening rather than merely noticing how well or how badly it is happening.  This overcomes "trying too hard."

 All these skills are subsidiary to the master skill, without which nothing of value is ever achieved: the art of concentration.

 Focus on the seams.  The mind is so absorbed in watching the pattern that it forgets to try so hard. 

 After I developed by practice some small ability to concentrate my mind, I discovered that concentration was not only a means to an end, but something of tremendous value in itself.  As a result, instead of using concentration to help my tennis, I now use tennis as a means to further increase concentration.

 When one concentrates on the court, he focuses his awareness in two dimensions, the here and the now--that is, in space and in time.  The seams focus awareness more exactly in space than merely the ball itself does.  There are 1000 milliseconds in every second; alertness is a measure of how many nows you are aware of in a given period.  The most direct means of increasing one's ability to concentrate is through meditation. 

 The second my mind starts wondering about whether I'm going to win or los the match, I bring it back to my breath and relax in its natural and basic motion. 

 Here and now are the only place and time when one every enjoys himself or accomplishes anything.  Most of our suffering takes place when we allow our minds to imagine the future or mull over the past.  

Tennis was not the only game I was playing on the court. 

 "Abandon" is a good word to describe what happens to a tennis player who feels he has nothing to lose.  He stops caring about the outcome and plays all out.  This is the true meaning of detachment.  It is effortless effort.  It happens when one lets go of attachment to the results of one's actions and allows the increased energy to come to bear on the action itself.

 It is our state of consciousness that is the determining factor in our appreciation of the beautiful, the true or the loving. 

 In a conversation between a wise man and a fool, who learns most?  (The wise man.  The fool is a fool because he doesn't know how to learn from his experience.) 


Teaching is like dropping letters into the mailbox of the mind.  You know when they're posted but not when delivered, if read, or action taken.   --HBS Prof Christensen

 "The ultimate goal of the educational system is to shift to the individual the burden of pursuing his own education."  -- John Gardner

 "The whole art of teaching is only the art of awakening the natural curiosity of young minds."  --Anatole France

 "All that is good in man lies in youthful feeling and mature thought."  --Joseph Joubert

 "It is the studying that you do after your school days that really counts.  Otherwise, you know only that which everyone else knows."  Henry L. Doherty

 "You can lead a boy to college, but you cannot make him think." --Elbert Hubbard

 American IQ tests, in which a student's total ability is estimated from his success or failure in answering a long series of distinct and specific questions, is an example of our failure to understand the power of concentration or to respect the patience, humility and grandness of vision it requires. --Robt Grudin

 The process of learning is itself innately pleasurable and this true pleasure is likely to be hidden or distempered if we present it with the dishonesty of a publicist. --Grudin

 The state of modern higher education resembles that of an oak tree in a drought. Most oaks will survive one dry season, but not two in a row. Higher education is now entering its second season of drought: a generation in which the untaught will be taught by the untaught. --Grudin

 First we form our habits; then they form us.

 Human reactions to change:

  •             denial
  •             bargaining
  •             anger
  •             depression
  •             acceptance

 "You have a disease, you go to a hospital."  -- Barnaby Conrad

 "When one learns how to break a habit, it is a relatively simple matter to learn which ones to break.  Once you learn how to learn, you have only to discover what is worth learning."  --Gallwey

 The only fool bigger than the person who knows it all is the person who argues with him.

 WSJ reported that paperweights at Levi are embossed with these words: "We want satisfaction from accomplishments and friendships, balanced personal and professional lives, and to have fun in our endeavors."  Their business goals tell them where they want to go; this new statement tells how they want to get there.


Jay's "Motivator."
Do what the computer
tells you or receive a jolt of electricity.


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